Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

* 15 Minute Time Cap

Tommy V (Time)

21 Thrusters (115/75)

12 Ropes Climbs (15′)

15 Thrusters (115/75)

9 Ropes Climbs (15′)

9 Thrusters (115/75)

6 Ropes Climbs (15′)

[Scaling Suggestions]:

[Scale 1]:

21 Thrusters (95/65)

6 Ropes Climbs (10′)

15 Thrusters (95/65)

4 Ropes Climbs (10′)

9 Thrusters (95/65)

2 Ropes Climbs (10′)

[Scale 2]:

15 Thrusters (65/45)

12 Rope Get-Ups

12 Thrusters (65/45)

9 Rope Get-Ups

9 Thrusters (65/45)

6 Rope Get-Ups

Strength

SuperSet A1.), A2.), and A3.) – 4 sets of 8 reps each exercise.

* Rest 2 Minutes after each SuperSet.

A1.): Dumbbell Forearm Curls

A2.): Dumbbell Biceps Curls

A3.): Dumbbell Front Raise